This year, I celebrated my 30th anniversary in the fitness industry. Reflecting back, it has come a long way since the early ’80s, when doing excessive...

Indoor cycling — commonly known as spinning — has been around for a very long time. In fact, the launch of indoor cycling first hit the fitness industry in the early 1990s when Johnny G released the first Spinning program and education. In most recent years, this fast-paced, high-intensity workout has resurged as one the biggest fitness trends.

Cycling classes are done in a group environment on stationary bikes that have been specifically designed for these classes. These bikes are very different than the traditional stationary bike used in fitness facilities or in your home. These bikes feel like a racing bike, and, partnered with music and a high-energy atmosphere, these classes make you feel like a racer. Even if it is only in your head.

The original bikes were very basic. As the indoor cycling community advanced, the bikes have become more sophisticated with state-of-the-art technology. Most bikes now come with computerized consoles that measure wattage, speed, distance, heart rate, RPMs, calories and more.

As an international education consultant and certification trainer for Schwinn Indoor Cycling, I have had the opportunity to work with the industry’s leading trainers and researchers to evolve cycling classes to be effective, safe and inspiring.

With the recent boom of indoor cycling studios popping up, it is important for consumers to be wise as to their choices of classes — as not all classes are equal. In fact, there are some trends that have emerged that have taken the classes back to the ’90s and simply aren’t right.

Admittedly, when I first started teaching cycling classes, I did some crazy things on the bike that seemed fun at the time but in retrospect made no sense at all.

To help you navigate the indoor cycling rage and get more out of your cycling experience, there are some important training methods to understand.

First and foremost, cycling is a fantastic form of cardiovascular training. Not only is it easy to learn, it is easily adapted to a wide range of fitness levels, training goals and skills.

The two most common reasons people participate are to either gain more fitness or change body composition. Not to mention, have fun.

In a cycling workout, the best way to meet these goals is through an understanding of energy production and output. To get fitter, you need to challenge the cardiovascular system to a higher level than it is currently able to work. On an indoor bike, this is accomplished through the manipulation of RPMs and resistance.

RPMs are revolutions per minute. This is the measurement of how many times the legs pedal in a circular motion per minute. Outdoors this is determined by the terrain and cycling skills. With indoor riding, the RPMs should be controlled by the instructor to guide individuals to the ideal range for training.

If the goal is to gain fitness, the body needs to be challenged to make changes. This is very different then outdoor riding where the goal is to be more efficient.

Ideally, RPMs for indoor riding are between 60 and 100. In this range you are able to produce more power and the biomechanics of the knee are protected.

The second part of the equation is resistance. Without resistance on an indoor bike you are basically simulating spinning at a red light. Or basically going nowhere fast.

Resistance, rather then RPMs, is what changes your fitness level and burns calories. It is the marriage between RPMs and resistance that determines the intensity of the workout. In this way, all riders determine how much resistance they need to put on the bike to get the desired workout intensity.

When you spin over 120 RPMs on an indoor bike, you will naturally have to decrease your resistance and therefore decrease your training benefit and calorie expenditure.

All instructors should be coaching you to understand RPMs and resistance to produce power. Power is measured in wattage. Think of it like a light bulb. A 40-watt bulb produces less power than a 120-watt bulb. The more power you can produce over an extended period of the time, the more calories expended and the better the training results.

A current trend in cycling classes is to mimic strength-training exercises while riding on a bike. Here is where you really need to be careful.

No. 1, when riding and trying to do pushups off of the handlebars, you are putting your body in a compromised position. Not only are the handlebars not designed for pushups, but also the mechanics of this position puts undue stress on the knee. Doing a set of pushups on the floor is 100 per cent more effective.

Riding right is about understanding what cycling is all about and training wisely.

Cycling is a cardiovascular activity. If you want to gain strength, a well-designed resistance training program will give you better and faster results. Stop pushing lightweight dumbbells will riding and focus on getting the best cardiovascular workout you can. Then get off the bike and do a set of weights and reap the benefit of training right.

Indoor cycling classes are highly effective when done right. If you are finding your workouts are getting dull and you need to put more life into your fitness program, try an indoor cycling workout!

Helen Vanderburg is owner of Heavens Elevated Fitness and Yoga, an elite athlete, world champion synchronized swimmer, renowned fitness trainer, master trainer for Fusion Fitness, Schwinn Cycling, BOSU and Total Gym and a motivational and corporate wellness speaker. Find her online at heavensfitness.com and helenvanderburg.com

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